Tuesday Morning, July 8, 2014

Sharks- Seniors/SE
Written for LCM


1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest


3 sets of, all @ :10 rest-
1 x 150- drill/swim/kick on back by 50's
1 x 100- swim/kick on back by 50's
1* x 50- kick on back
After 3rd set, :30 rest, then...
1 x 50 kick all out FAST for time on back
1:00 rest, check HR
*add 1 x 50 kick in each set


15 x 100 in 3 sets of 5:
1&2- swim free/NO FREE by 50's @ 1:35
3-5, kick on back (with boards in 2nd set) @ 2:10, desc 1-3 to FAST
No rest between sets, check HR after each round.


32 x 50 in sets of 4 as follows:
1&2- swim free br 3 with FAST breakout, then cruise to the end @ :55
:10 rest
3&4, kick all out FAST @ :10 rest with boards (even rounds on back), all @ 2:30
No rest between sets of 4, check HR after each round.


With fins, finish up with...
12 x "out & back" 50's @ :55- swim out FAST, flip turn at mid-pool, then kick back FAST on back
Change strokes after every 3rd 50.


100 easy drill before you get out. Do some of your summer reading today, drink lots of water & wear your sunscreen if you have to be outside. Get excited to race this weekend. Have a great day!